Exercise 1Alternating Lunge Jump

Hold a pair of dumbbells at your sides, step forward with your left leg, and lower into a lunge. Jump off the ground, quickly switching legs so that you land with your right foot forward. That's one rep. Immediately lower into another lunge, and continue alternating for 12 to 20 total reps.

Exercise 2Bent-Over Row

Exercise 3Stability Ball Hip Raise and Leg Curl

Lie on your back with your calves on top of the ball. Squeeze your glutes and raise your hips. Bend your knees to roll the ball toward you. Straighten your legs to roll the ball back, then lower your body to the floor. That's one rep. Do 12 to 15.

Exercise 4Incline Bench Press

Set an adjustable bench to its lowest incline and lie faceup, holding dumbbells above your shoulders with your arms straight. Lower the dumbbells to the sides of your upper chest, pause, then press the weights back up to start. That's one rep. Do 12 to 15.

Exercise 5Stability Ball Plank

Place your forearms on a stability ball and extend your legs directly behind you; your body should form a straight line from head to heels. Brace your abs and hold for 60 seconds. If you can't make it to 60 seconds, hold for five to 10 seconds, then rest five seconds, continuing for one minute.